BLUEBERRIES

     In addition to their visual  appeal, intense blue color and sweet delectable flavor, blueberries are a healthy and convenient food.  Luscious, sweet blueberries have a nutrition profile fit for the new millennium. They're low in fat, sodium free and a good source of both fiber and vitamin C. In fact, a one cup serving of fresh blueberries will give you five grams of fiber - more than most fruits and vegetables - and 15% of your daily vitamin C at a cost of only 80 calories


    The U.S. Department of Agriculture (USDA) and the National Institute on Aging have conducted a research in a preliminary study on the anti-aging effects of blueberries. Researchers tested elderly rats on balance, coordination and memory. At the end of the experiment, the rats that had a diet including blueberries outperformed all of the others in balance and coordination, and seemed to offer the most protection against oxidative stress to the brain.

     Blueberries are a low-calorie source for vitamin C and potassium, a good source of dietary fiber, cholesterol-free, low-sodium, and rich in antioxidant phytonutrients--reported to have anti-cancer activity in cell cultures, says the North American Blueberry Council (NABC). Blueberries contain almost twice as many health-giving antioxidants as spinach, more than three times as many as oranges, red grapes and cherries and more than four times as many as grapefruits, white grapes, bananas and apples. Scientists have ranked blueberries number one in antioxidant activity out of 40 fruits and vegetables.


Try these delicious recipes courtesy of the North American Blueberry Council (NABC)

    Rainbow Fruit Salad

INGREDIENTS
1 mango, large, peeled and diced
2 c blueberries, fresh
2 nectarines, unpeeled and sliced
2 c strawberries, fresh and halved
2 c grapes, seedless
2 bananas, sliced
1 kiwifruit, peeled and diced
1/3 c orange juice, unsweetened (for Honey Orange Sauce)
2 T lemon juice (for Honey Orange Sauce)
1 1/2 T honey (for Honey Orange Sauce)
1/4 t ginger, ground (for Honey Orange Sauce)
dash nutmeg

DIRECTIONS
Prepare the fruit. Combine all ingredients for sauce and mix. Just before serving, pour Honey Orange Sauce over fruit.
Makes 12 servings.


     Blueberry Smoothie

INGREDIENTS
1 pint fresh blueberries or 2 cups (10 oz) frozen blueberries, slightly thawed
1 c pineapple, orange and strawberry juice blend or pineapple-orange juice
1 container (8 oz) lowfat vanilla yogurt
2 t sugar

DIRECTIONS
In a container of an electric blender combine blueberries, juice, yogurt and sugar. Blend until smooth, about 1 minute.
Serve immediately in tall glasses. Garnish with blueberry skewers spiraled with thin strips of orange peel, if desired.
Yield: 2 portions

Another super fruit are Bananas; good for many things from PMS to Mosquito bites!
The B fruits (bananas and blueberries) are fabulous.

Return to Health Links